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Ira Trivedi, wellness expert and founder of Yog Love, explains how these postures and breathing techniques will help you keep common monsoon ailments at bay.
The rainy season is synonymous with the meteoric rise in the cases of cold, cough, flu, infections and other diseases.
This coupled with water-borne and vector-borne diseases like malaria, dengue, and chikungunya put our immunity to test.
To make matters worse, the symptoms of COVID-19 are somewhat similar to common cold and flu.
Therefore, it becomes highly important to adopt healthy food habits, follow a healthy lifestyle, have sound sleep and stay physically fit and active.
The best way forward is to enhance the functioning of our immune system.
If you can spend a few minutes practising pranayama, yoga asanas and meditation, you'll be able to boost your immunity.
Regular yoga keeps allergies and infections away that tends to affect our lungs, respiratory and immune system while improving strength, agility, digestion, relaxation, and awareness.
The best part with yoga is it can be practised in any weather from the comfort of your home.
Here are 10 asanas and pranayama that will help you stay fit and healthy in the monsoon.
1. Kapalabhati Pranayama
Kapalabhati is a breathing technique that has a profound effect on the whole body.
In Sanskrit, Kapalabhati means shining skull.
This kriya is great for cleansing the lungs.
It pushes all the stale air out allowing you to oxygenate your body quickly and efficiently.
It massages the internal organs and has a detoxifying effect on the body while improving the metabolism rate, digestive tract functioning, and helping reducing weight effectively.
How to do it
2. Nadi Shodhan Pranayama
This breathing technique is also known as Anulom Vilom pranayama.
We must understand that Nadis are an important part of the whole system.
These are subtle energy channels in our body and it can get blocked due to multiple reasons.
This breathing technique clears the blocked energy channels which further helps in calming and relaxing our mind.
Nadi Shodhan pranayama helps in preparing our mind to enter the meditative state.
Practising it for just a few minutes in the rainy season helps keep the mind calm, happy and peaceful. It releases accumulated tension and fatigue.
How to do it
3. Adho Mukha Svanasana (Downward Facing Dog Pose)
This pose helps in energising and rejuvenating the body.
It strengthens the spine, chest muscles thus increasing your lung capacity.
It strengthens your arms, shoulders, legs, and feet.
It is also instrumental in increasing the blood circulation to the brain.
How to do it
4. Setu Bandhasana (Bridge pose)
This asana is practised by bending the back and forming a shape like a bridge.
It helps in strengthening the back muscles, core, and glute and thus prevents back pain.
Further, it energises the kidneys, calms our nervous system, and maintains the blood pressure in the body. Bridge pose stretches the neck, chest, spine and expands your lungs.
How to do it
5. Bhujangasana (Cobra pose)
This posture burns abdominal fat and improves your digestion.
It tones the abdomen muscles, improves blood circulation, strengthens the entire back and improves the flexibility of your spine.
It plays a great role in relieving stress and fatigue.
How to do it
6. Naukasana (Boat Pose)
Naukasana primarily helps in strengthening the abdominal muscles. It helps to regulate blood sugar levels.
The biggest advantage of this asana is its effectiveness in burning belly fat if practised regularly.
It also reduces stress thus improving your mental health.
How to do it
7. Shalabasana (Locust Pose)
It helps to increase flexibility and strength of the entire back muscles.
It strengthens shoulders, arms and tones the nerves and muscles especially in the neck and shoulders.
It also helps in improving digestion by massaging the abdominal organs.
How to do it
8. Matsyasana (Fish pose)
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It is a perfect asana for flexibility and gaining muscle strength.
It helps in building strong abs and thighs, improves blood circulation, and keeps the spine flexible.
It is highly beneficial for posture improvement by preventing the body from hunching forward and relieving stress through appropriate breathing and better respiration.
How to do it
9. Janu Shirsasana (Head to Knee Pose)
This is a full forward fold asana that stretches the whole body.
It has a wonderful effect on our abdominal organs and muscles through massaging.
It helps in maintaining blood pressure levels by reducing body weight besides soothing our minds and filling us with inner peace.
How to do it
10. Sarvangasana (Shoulder stand)
The shoulder stand is a part of the Padma Sadhana (lotus meditation) yoga sequence.
It is a pose where our whole body is balanced on the shoulders.
It greatly influences the functioning of all parts of your body, helps in maintaining mental and physical health and is therefore referred to as the ‘queen of asanas’.
How to do it
As you embrace and enjoy the monsoon season to the fullest, don’t forget to take all the steps required to boost your immunity levels.
Apart from yoga, drink a lot of water, sleep well and don’t forget to include vitamin C in your diet.
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